{"id":23897,"date":"2018-02-22T07:20:51","date_gmt":"2018-02-22T07:20:51","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=23897"},"modified":"2023-06-26T03:37:00","modified_gmt":"2023-06-26T03:37:00","slug":"diet-makes-slim-written-dr-harold-gunatillake-health-writer","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/diet-makes-slim-written-dr-harold-gunatillake-health-writer\/","title":{"rendered":"A diet that makes you slim Written by Dr Harold Gunatillake: Health writer"},"content":{"rendered":"

A diet that makes you slim Written by Dr Harold Gunatillake: Health writer<\/span><\/h1>\n

 <\/p>\n

Some of my readers have asked me to\u00a0suggest the best diet for slimming.\u00a0There are many diets described, each\u00a0has its merits and demerits, but I find\u00a0the ketogenic diet is one of the most\u00a0practical and rewarding diets if you\u00a0desire to slim. It is more a further extension of the popular Atkin diet with more\u00a0restriction of carbs and added more fats, and is easy to follow.<\/span><\/p>\n

We need carbohydrates, fats and proteins to provide energy for survival. In the normal\u00a0traditional staple diet we consume carbs as the main calorie producing ingredient\u00a0(60%), and about 30% of fats, which includes about 10% of saturated fat and 20% of\u00a0unsaturated fat. Proteins are the bricks of your building structure and you need about\u00a010%.<\/span><\/p>\n

One could bring down the carb consumption to about 20% and increase the fats to\u00a0provide nearly 80 per cent of the daily required calories\u00a0In the traditional low carb diet protein content is increased whilst in keto diet the fat\u00a0content is increased.<\/span><\/p>\n

Why is it called the keto diet?<\/span><\/strong>
\nWhen your carb consumption is very low, the body turns round to the stored fats for\u00a0energy. When fats are broken down the liver produces ketones to be used as energy.\u00a0This is a natural survival kit in our bodies, to produce ketone bodies when we are\u00a0deprived of energy producing carbs. WE are not really starving ourselves in this diet but\u00a0only reducing the main energy producing carbs.<\/span>
\nFats being the main source of energy in keto diet, let\u2019s discuss what fats should we\u00a0consume to lean ourselves.\u00a0You do not target the foods in the deep freezers in supermarkets for such required fatty\u00a0food consumption. Such food contains trans-fat added to the foods to increase their\u00a0shelf life. They increase a person\u2019s cholesterol levels and increase inflammation in the\u00a0body. These trans-fats are manufactured from vegetable oils and they go through about\u00a0ten processes and hydrogen fumes are added on. So, they are also called hydrogenated\u00a0fats, like margarine.<\/span><\/p>\n

So, please avoid fatty foods containing hydrogenated fats when starting on a ketogenic\u00a0diet.\u00a0Those friendly saturated fats in a ketogenic diet are: coconut oil, grass-fed beef, butter\u00a0from grass-fed cows: and whole milk and whole milk dairy foods.<\/span><\/p>\n

Include more polyunsaturated oils in the cooking process, such as almond oil, flaxseeds,\u00a0olive oil, and canola oil, corn oil and so on.<\/span>
\nEat plenty of oily fish and nuts in a keto diet. You could eat two eggs a day without\u00a0fear of increasing your blood cholesterol level.\u00a0<\/span><\/p>\n

Proteins\u00a0<\/span><\/strong>
\nThe keto diet is not a high protein diet. They are not used to provide energy. As such\u00a0you could eat the normal amount of protein foods daily, such as grass-fed meat\u00a0products, nuts, seeds and eggs, among others<\/span><\/p>\n

Carbs<\/span><\/strong>
\nWhat carbs do you reduce to restrict carb intake. Keto diet recommends vegetables of\u00a0the non-starchy varieties, and avoids potatoes, and other ground roots. Vegetables\u00a0included are: artichoke, asparagus, baby corn, broccoli, Brussels sprouts, and eggplant,\u00a0green beans, okra, onions, tomatoes, salad greens, spinach, arugula and so on.\u00a0Carbs like pasta, noodles, bread and rice are not included in the keto diet.\u00a0Fruits are also not included in the keto diet.\u00a0The diet does restrict starchy foods but you may consume in very small quantities\u00a0adding up to 20 per cent of your calories.<\/span>
\nCoffee and tea are allowed without sugar. Sodas are not included due to the high sugar\u00a0content.<\/span><\/p>\n

Condiments such as yellow mustard, mayonnaise and hot sauces are okay provided you\u00a0chose the ones without sugar.\u00a0You could add the Asian spices, pepper chili, basil, and cilantro ad lib on a keto diet.\u00a0<\/span><\/p>\n

Advantages<\/span><\/strong>
\nKeto diet not only reduces your weight but also ideal diet for diabetics. You may not\u00a0have to take any anti-diabetic medication, and control your blood sugar by choosing the\u00a0right carbs. For instance, the Vegans find it easy to control their blood sugar levels.\u00a0<\/span><\/p>\n

Seizures in epileptics<\/span><\/strong>
\nThis diet reduces the seizure rate among epileptics. According to the Epilepsy\u00a0Foundation in US, an estimated 50 per cent of children reduced fits by half on the\u00a0ketogenic diet.\u00a0Keto diet promotes heart health in addition to losing weight<\/span><\/p>\n

Side effects<\/span><\/strong>
\nThere are a few side effects with keto diet. Constipation could be one problem. High\u00a0fibre greens and drinking lot of water may be the solution.\u00a0It is not recommended for young people as it may retard growth.\u00a0Formation of kidney stones is a possibility. Doctors do not recommend this diet for\u00a0those having chronic kidney disease and gout.\u00a0If you suffer from any chronic disease, you must talk with your doctor before beginning\u00a0any new diet.<\/span><\/p>\n

Conclusions: In this diet you transfer the main energy requirements to the stored fats in\u00a0the body through a process of ketone bodies production in the liver for energy,\u00a0depriving intake of carbs to produce energy. It is mainly a high fat diet.<\/span><\/p>\n

(Some reference to the article on the same subject written by Rachel Nall, RN)\u00a0New research\u00a0Latest finding is that when it comes to shedding pounds, there is little difference\u00a0between a low carb diet or a low fat diet. That conclusion comes from the tracking\u00a0of roughly 600 adults who had been between 15 and 100 pounds overweight\u00a0when they embarked on either a low-fat or low-carb supervised diet for a year.\u00a0(ref: Medicine.Net)<\/span><\/p>\n

\"\"<\/a>
\nDr Gunatillake-Health editor is a member of the Academy of Medicine, Singapore. Member of the Australian Association of Cosmetic Surgery.
\nFellow of the Royal College of Surgeons (UK), Corresponding Fellow of the American Academy of Cosmetic Surgery, Member of the
\nInternational Societies of Cosmetic surgery, Fellow of the International College of Surgery (US), Australian diplomat for the International
\nSociety of Plastic, Aesthetic & Reconstructive Surgery, Board member of the International Society of Aesthetic Surgery, Member of the
\nAmerican Academy of Aesthetic & restorative Surgery, Life Member of the College of Surgeons, Sri Lanka, Bachelor of Medicine & Surgery
\n(Cey), Government scholar to UK for higher studies and Fellowship.<\/p>\n","protected":false},"excerpt":{"rendered":"

A diet that makes you slim Written by Dr Harold Gunatillake: Health writer   Some of my readers have asked me to\u00a0suggest the best diet for slimming.\u00a0There are many diets described, each\u00a0has its merits and demerits, but I find\u00a0the ketogenic diet is one of the most\u00a0practical and rewarding diets if you\u00a0desire to slim. It is […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[3448,3449,3451,3450],"class_list":{"0":"post-23897","1":"post","2":"type-post","3":"status-publish","4":"format-aside","6":"category-articles","7":"category-dr-harold-gunatillake","8":"tag-a-diet-that-makes-you-slim-written-by-dr-harold-gunatillake-health-writer","9":"tag-atkin-diet","10":"tag-keto-diet","11":"tag-rachel-nall","12":"post_format-post-format-aside"},"yoast_head":"\nA diet that makes you slim Written by Dr Harold Gunatillake: Health writer<\/title>\n<meta name=\"description\" content=\"Some of my readers have asked me to\u00a0suggest the best diet for slimming.\u00a0There are many diets described, each\u00a0has its merits and demerits, but I find\u00a0the ketogenic diet is one of the most\u00a0practical and rewarding diets if you\u00a0desire to slim. 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